Back
Pull-ups 4X 6-12
Barbell Rows 1X15 (warm-up) + 4X 6-12
Cable Rows 1X15 (warm-up) + 3X 6-12
Bent-over rows 3X 6-12
Dumbbell Shrugs 1X15 (warm-up) + 3X 6-12
Deadlift 2X15(warm-up) 3X 6-12
Chest
Incline barbell bench press 2X15-20 (warm-up) + 4X 6-12
Incline dumbbell press 1X15 (warm-up) + 4X 6-12
Incline dumbbell fly 1X15 (warm-up) + 3X 6-12
Decline dumbbell fly 1X15(warm-up) + 3X 6-12
Shoulders
military press 2X15 (warm-up) + 4X 6-12
dumbbell shoulder press 1X15 (warm-up) + 3X 6-12
lateral raises 1X15 (warm-up) + 4X 6-12
rear delt rises 1X15 (warm-up) + 4X 6-12
Arms
Barbell biceps curl 2X15 (warm-up) + 4X 6-12
hammer curl 1X15 (warm-up) + 3X 6-12
preacher curl 1X15 (warm-up) + 3X 6-12
Close Grip Bench Press 2X15 (warm-up) + 4X 6-12
triceps extension 1X15 (warm-up) + 3X 6-12
pushdown 1-X15 (warm-up) + 3X 6-12
Legs, Abs
crunches 4X max
squats 2X15-20 (warm-up) + 4X 6-12
leg press 1X15-20 (warm-up) + 3X 6-12
Leg extension 1X15(warm-up) + 3X 6-12
stiff leg deadlift 2X15(warm-up) + 3X 6-12
lying leg curls 1X15(warm-up) + 3X 6-12
standing calf raises 1-2X15-20 (warm-up) + 4X 6-12
